Tone House

UNLEASH YOUR INNER ATHLETE

TH Overview

Tone House® is the premiere, athletic-based, Strength & Conditioning training facility aimed at unleashing the inner athlete in everyone. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results. Whether you’re an elite athlete, or just want to train like one, Tone House’s goal is to bring sports conditioning workouts to the mainstream and help individuals improve their mental and physical health and become better overall athletes and people.

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TH STRENGTH

Strength and Conditioning go hand in hand in high performance athletic training. Our new STRENGTH program at Tone House compliments our well-known, signature conditioning workout by building muscular strength, endurance, and mass.

Each STRENGTH session will focus on either upper or lower body. You’ll focus on one traditional lift (bench press, squat, or deadlift) with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work in this program, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen. Daily programs will vary between heavy weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

Upper body days will target chest, back, biceps, and triceps.

Lower body days will target glutes, hamstrings, and quads.

If you have little or no experience with barbell-style lifting, we recommend starting with low weights or just the barbell as you get comfortable with the movements. A Coach will be available to guide you on form and technique before progressing in weight.

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Is this like CrossFit?

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I’m new to lifting. Can I still do Strength?

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What if I have an injury?

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Can I attend a STRENGTH session the same day as a Conditioning session? Can I do them back-to-back?

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If I am alternating days, what is the recommended program?

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Will I see results if I only implement the STRENGTH program?

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I’m a regular lifter. Will this program be challenging enough for me?

Strenght

TH CONDITIONING

MOVEMENT TRAINING PHILOSOPHY

The human body is designed to move as a whole and on multiple planes – similar to how athletes train to stay in peak condition. Remaining abnormally stationary or staying in one plane while training prevents our bodies from maximizing their full potential – in workouts and in daily life. Movement training utilizes more muscle groups and expends more energy, resulting in highly effective and efficient training sessions. Tone House® challenges individuals to elevate their workouts by consistently incorporating this programming philosophy into each Conditioning session.

IS THE CONDITIONING PROGRAM STANDARDIZED OR DOES IT VARY BY COACH?

The Conditioning program is created by Alonzo Wilson, Founder & Director of Training, and it is standardized, which means it will be consistent wherever and whenever you train. It changes daily based on the focus (Lower Body, Upper Body, Core, Total Body, or Conditioning), and it is designed to evolve and progress as our athletes do to avoid plateaus.

No two programs are exactly alike. The weekend program is the same on Saturday and Sunday, but it will be entirely different from the previous weekend. The only constant in each session is The Warm Up, which is arguably the toughest part of the program.

All our certified Coaches are excellent and offer a unique approach in their delivery of the program, but the daily message is always consistent in order to maintain the integrity and the quality of the Tone House experience.

SESSION STRUCTURE

The Breakdown Team Chant – Get motivated. Get focused. Get pumped up.
The Warm Up – 10 minute (depending on class level) dynamic, explosive, and progressively challenging movements to mentally and physically prepare you for training.
Consistent transitions from explosive to non-explosive exercises combined with resistance and velocity training techniques.
Active recovery periods to maintain elevated heart rate for maximum caloric burn and fat loss
5-10 minute stretch/cool down
The Breakdown Team Chant – Leave energized. Leave inspired. Leave accomplished.

THE BENEFITS

The benefits are endless. Combine Tone House Conditioning sessions with proper Nutrition, Recovery, and Strength and you will experience:

  • Significant fat loss and maximum caloric burn (600-1000 cals/class, varies based on the individual)
  • Improved cardiovascular and muscular endurance, strength, and power
  • Increased speed, velocity, core strength, agility, and reactivity
  • Better balance, coordination, and motor control
  • Lean muscle definition
  • Injury-prevention

Tone House will help you be better equipped to do what you love to do and face your own life challenges with confidence – whether you are playing on the field or court, training for a race, relieving stress from a demanding career, or seeking more energy to play with your children or grandchildren. Remember, nothing prepares you for Tone House, but Tone House prepares you for everything.

Strenght

TH Prep

You’ve left your ego at the door and you’re officially in The House!  Nervous excitement and pre-game jitters may be kicking in!  Here are a few things to expect and tips/etiquette for getting the most out of your 1st or 500th training session on The Turf:

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YOU ARE AN ATHLETE. BRING YOUR A-GAME.

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TEAM UNIFORMS

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SHOW YOUR TEAM SPIRIT AND HAVE FUN!

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NUTRITION AND HYDRATION

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GET COMFORTABLE WITH BEING UNCOMFORTABLE

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100% EFFORT AND ACCOUNTABILITY REQUIRED

TRAINING LEVELS

CONDITIONING LEVELS

We’ve overheard it said that the only way to prepare for Tone House is to train at Tone House. Now you can actually do that, with three different training levels designed for athletes of all fitness levels and backgrounds.

We require all new athletes to start at the INTRO or INTERMEDIATE level for their first time on the Turf.

Which training level is right for you?

Our INTRO level is a great place to start for those just starting out in or returning to a fitness routine. This is a slower paced version of our workout that breaks down our signature movements in an easy to follow and supportive format. Your session will have less volume with more instruction than the other  levels which makes it a great starting point for those easing into a fitness routine. Plus, you’ll get the benefit of joining the team with a group of athletes who are new to The House as well.

Our INTERMEDIATE level offers a challenging but pace-able level of our signature workout and movement training philosophy, as well as focused instruction and demonstration on proper technique. You’ll have a chance to catch your breath between exercises, but prepare to have your heart rate high from start to finish. If you work out regularly, we recommend starting here.

As a guideline, we recommend attending at least three INTRO or INTERMEDIATE sessions before graduating to ADVANCED. The ADVANCED level is designed for high performing athletes who enjoy being pushed to their limits. Every athlete is different, though, and you may transition to ADVANCED sooner, or your Coaches’ may advise you to do so.

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WHO IS THIS LEVEL FOR?

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WHAT WILL I LEARN IN THIS LEVEL?

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IS THIS STILL A WORKOUT?

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WILL I RECEIVE 1 ON 1 ATTENTION FROM A COACH?

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HOW MANY INTRO LEVELS SHOULD I TAKE BEFORE PROGRESSING TO THE REGULAR STRENGTH SESSION?

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I’VE LIFTED BEFORE, BUT WOULD LIKE A REFRESHER ON FORM. CAN I JOIN?

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I HAVE AN INJURY. WILL MODIFICATIONS BE PROVIDED?

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CAN ANYONE BOOK THIS LEVEL?

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I’D LIKE TO SPEND MORE TIME ON A SPECIFIC LIFT. WHAT DO YOU SUGGEST?

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I CAN’T MAKE ANY OF THE INTRO CLASS TIMES, BUT WOULD LIKE TO GET BETTER AT THESE LIFTS.

TH Story

alanzoTone House was created by Alonzo Wilson, a former collegiate and professional athlete as well as private trainer in New York City, and current Wilhelmina Fitness Model. In high school, he was introduced to athletic-based extracurricular activities in football, basketball, and track, lettering in all three sports and igniting his passion for fitness and a healthy lifestyle. He then played collegiate football at Grand Valley State University, helping the team win two Division II National Championships, and earning his Bachelor’s Degree in Movement Science Education and Professional Instruction before continuing on to play professionally.

The high level of physical and mental training he achieved during his formative years shaped his vision that fitness and exercise should be integrated into everyone’s life. Alonzo also realized that only 10% of his high school class was exposed to challenging conditioning workouts through team sports. Aside from the average Physical Education class that all students were required to attend, the other 90% were not incorporating intense physical activity on a daily basis, a habit that Alonzo felt should be instilled at a young age.

In the midst of his blossoming football career, Alonzo’s mother also became extremely sick with cancer and sadly lost her battle to the disease. Her passing had a profound and lasting impact on him, ultimately changing his career path. Obesity was a contributing factor to her situation, and he began to think of ways he could have helped change the outcome, all of which kept coming back to fitness. This reaffirmed his belief that exercise and a healthier lifestyle would have significantly lowered her risks or prevented the disease from occurring entirely.

His movement training philosophy, innovative workouts, and positive energy have transformed his clients’ bodies as well their lives.Returning to NYC, he accepted a position as trainer for the professional entertainment basketball team, the Harlem Magic Masters, was signed on by the Wilhelmina Modeling Agency, and developed a private training clientele from various demographics (athletes, models, actors, business professionals, etc). His movement training philosophy, innovative workouts, and positive energy have transformed his clients’ bodies as well their lives.

Alonzo felt the public was ready and yearning to take their fitness journey to the next level. His decision to open Tone House stemmed from a desire to fill a void in the industry – allowing the mainstream to experience the extreme in athletic-based training. At Tone House, only fun, adventure, buckets of sweat, and a sense of accomplishment lie ahead.